Sheri’s Workouts: Graduated Glute Training

Posted on November 14, 2010 by

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A reminder that these sets are for intermediate to advanced exercisers with weight room experience –  it’s assumed you know the basics.  Talk to your coach, get a good book on weight training or hire a trainer if any of this doesn’t make sense to you, okay? This is serious stuff, weight training, and you don’t want to get hurt.  Be especially careful of your weight room experience level with the squats.

This set is great for days that you really want to target your glutes and you’re okay with walking funny for a day or two.  This set starts with the easier stuff, getting those butt muscles warmed up, and then moves up into the more challenging exercises to really get those glutes worked.

In working your glutes, you’ll be hitting the full range of your leg muscles and that is okay.  Just keep your focus on your GLUTES – using your butt muscles to complete the movements.  Focus!

Do 3 sets of each exercise using the rep range noted for each exercise:

EXERCISE 1: (do 3 sets of 15 with 30 sec rests )

GLUTE BRIDGE   on your back,  bent knees, feet about 6 inches from your butt.  Arms at rest at your sides OR crossed on your chest (better).  Squeezing your glutes, use them to push your hips up to where they are in line with your knees.  Hold for a slow 3-count and lower.  No weight.

EXERCISE 2: (do 3 sets of 8 reps on each leg, no rest)

BIRDS (ONE LEGGED HIP EXTENSION) standing on one leg, hips even, lift one foot and bring it behind you (keeping it straight), with your body inline with that lifted leg –  so that your body and lifted leg are parallel to the floor, and your standing leg is perpendicular.  Then bring the leg back to the floor, body in line with it, so that you are now standing in nuetral.  Do 10 on one side, and then 10 on the other, using your glutes to move the body.)

EXERCISE 3: (3 sets of 10 reps each leg; no rest )

SHORT LUNGES  (see THE POWER OF 6 Workout 1 for a demo of these)  with heavy dumbells

EXERCISE 4: 3 sets of 10 reps each leg; no rest)

ONE LEGGED LEG PRESS use a weight heavy enough that you are working your glutes well, but light enough that you can do a full range of motion with the working leg.  Keep your hips even and do not hyper-extend them off the seat.

EXERCISE 5: (3 sets of 10 reps; 90 sec rest)

SQUATS  use the Smith Machine or a free standing squat rack, and place your feet at hip distance.  Put a bench behind you so that when you come down, your butt touches it so you know you’re coming low enough to get a full glute range.

Finish up by walking on a treadmill for 10 minutes at a high incline, nice and slow.  Take longish steps to get a nice full range of motion in your hips, using your glutes to power you, and keeping your core TIGHT.  Then walk another 10 minutes with the treadmill flat, letting your muscles relax.

Stretch well.